*Vagabond Kids Program on Wednesday, March 28th @ 3:45 pm. Click HERE to see Workout.*

*The Vagabond No Grain Challenge is on the Horizon*

The Vagabond No Grain Challenge is coming upon us and more details will be posted as the time comes around. We are looking at mid April time as the start date and it will last 50 days long. Our last No Grain Challenge was a huge success, and we saw some great results with Vagabond. For everyone who is new to Vagabond, and the No Grain Challenge, the rules are simple. You are simply going to try to eat No Grains for 50 days. This will be by honor system, and if you slip up and have a grain product, no worries, just get back on track and keep going forward. We will score the winners by most weight lost, inches lost in the hip, and inches lost in the waist. We will also test 3 different workouts, and we will re-test them after the 50 days is up, to see your improvement in these categories. This is meant to be a community build up as well, as everyone struggles with eating clean, and we have so many temptations out there in the world. However, if we join as one gym, and as one group, we can all make it through the 50 days with no problem. If you question yourself if you can make it that long without your precious Grains, then ask other Vagabonds, how they did it, and how they do it now! We want as many people to participate in this Challenge as possible. There will be a 15$ registration fee, where at the end of the challenge the pool of money will given to the top performers in the No Grain Challenge. The only way you can see if you can go without Grains for 50 days is giving it a try, and see what the results bring you!

Email the followin contact to reserve your spot and get setup on the No Grain Challenge:

[email protected]

*Next On Ramp(Beginners Class) Starts on Monday, April 2nd, 2012*

We will be starting our next On Ramp Beginner Series on Monday, April 2nd, 2012 at  7:30 pm. If you wish to reserve a spot for the next On Ramp Class, please contact us at [email protected] or call us at 508 930 8734 to set up an appointment for your free evaulation and assessement at Vagabond Today! Take the next step to improving your overall health and fitness.

I. Dynamic and Mobility Prep Warm-Up:
5 minutes of movement prep work
+
2 rounds of
wall balls x 5
wall angels x 5
jump squats x 5
+
Front Rack Position Stretch
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
A. Clean Progression Work- Work as a group:7 Minutes of Clean Work
B. Work to a Heavy single in the Clean: Time Limit: 12 Minutes(Compare to March 5th, 2012)
C1. Front Squat @ 80%, 3 sets of 3(Compare to February 15th, 2012), rest 30 seconds
C2. Back Extenions, 3 sets of 10(Level 1)(Level 2-Use Dumbbell), rest 1:30
D. Complete the following:
5 Sets @ 90% of:
10 Thrusters @ moderate weight
Row 30 seconds
*Rest 3:00 minutes between sets*
B. Competition Phase:
A. Double Under Skill Work x 7 Minutes, break into sets of 20, 10, or 5, depending on skill level on double unders
B. 7 Sets of the following @ 80% to 85% of:
AMRAP 3 Minutes of the following:
10 Kettlebell Swings @ easy pace
10 Wall Balls
10 Box Jumps
*Rest 3:00 Minutes*
Post Results to Comments.